Primary Training Session
Get Moving || Warm-Up
Three rounds at warm up pace of:
15 Push-Ups
15 Reverse Snow Angels
15 Banded Pull Aparts
15 Banded Presses
15 Banded Face Pulls
15/12 Calorie Bike
A.
Three sets of:
30-45 Second Nose to Wall Handstand Hold
Rest 30-45 seconds between sets
Followed by…
Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 10-14 Wall Facing Single Leg Thigh Taps (5-7/side)
Station 2: 30 Plank Position Shoulder Taps (15/side)
Station 3: 5-6 Back to Wall Donkey Kicks
B.
Option A:
Five sets of:
Free Standing Handstand Marches x 10 reps (5/side)
Rest as needed
Option B:
Five sets of:
Back to Wall Handstand Marches x 10 reps (5/side)
Rest as needed
Followed by…
Option A:
Every minute, on the minute, for 5 minutes:
40-50 Foot Handstand Walk
Option B:
Spend 5 minutes working on handstand walking. Note furthest distance achieved.
C.
Every minute, on the minute, for 36 minutes (6 sets of):
Station 1: 20-22/15-18 Calorie Row
Station 2: 4-5 Wall Walks
Station 3: 18-20/14-16 Calorie Echo/Assault Bike
Station 4: 12-15 Chest to Bar Pull-Ups
Station 5: 300-350 Foot Shuttle Run
Station 6: 45 Second Sandbag Bearhug Hold (150/100lbs)
D.
Three sets of:
150 Foot Suitcase Carry (each arm)
Athlete Training Notes
In today’s EMOM we’re alternating between a cardio implement and a gymnastics/skill piece. Station 1 should take about 50-60 seconds. We’re basically going straight from the row into the wall walks to force you to hit some under an elevated heart rate. Station 3 we’ll be aiming for 50-60 seconds as well so that you’re going straight into the chest to bar pull-ups which we’ll be looking for unbroken on. Station 5’s shuttle runs should take again about 50-60 seconds and then you’re straight into a 45 second sandbag bearhug hold. Don’t underestimate that hold with an elevated heart rate.